7 x 3 DEADLIFT 3RM

Score Type:: Total Weight

ON A 15:00 RUNNING CLOCK...

Establish 3RM Deadlift

10 - 8 - 6 - 4 - 3 - 3 - 3 
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5/17/2019 - WORKOUT 1

Score Type:: Total Time

FOR TIME

21-15-9    Cal Bike
15-12-9    Deadlift (275/185)|(225/155) 
12-9-6      Strict HSPU

12 Min Cap

*Workout is performed 21 cals on bike, 15 deadlifts, then 12 strict hspu and so on...

SCALING
BIKE -- If there are no bikes available you can sub with a rower
DEADLIFT -- Scale the weight down. If the athlete is not able to pull from the floor due to mobility issues raise up the barbell on plates to shorten the distance
STRICT HSPU -- Pike Push-ups & Heavy Seated Dumbbell Strict Press are great scales


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Our strength portion of class will focus on pulling some heavy weight from the ground with the goal of establishing either a new 3RM or aim for what may feel heavy for them today. We are looking for athletes to build to a weight that exceeds their workout weight. There will be enough time to rest for athletes to feel recovered for each set so encourage everyone to go when they feel ready and not to rush.
Our workout is a triplet of monostructural, weightlifting, and gymnastics. Our time cap for this workout is 10:00 so athletes will need to move at an intense pace to finish. For the bike we want athletes to give their all each set to quickly finish the calories. The Deadlift will feel a lot heavier than they remember as they try to lift while trying to catch their breath. Let’s have athletes choose a weight that they can finish each round in 3 quick sets. The Strict HSPU may be the hardest part for our beginner and intermediate athletes while our advanced athletes are looking to go unbroken or break into 2 sets.
5/17/2019 - STAK Session 1

Score Type:: AMRAP

0-5 min
1000 m run

5-10 min
Amrap of:
12 Alt. db hang pwr snatch
12 Sit Ups
6 Burpee

10-15 min
1000 m row

15 - 20 min
12 Alt db hang pwr snatch
12 Sit ups
6 Burpee

20 - 25 min
1000 m  run

25 - 30 min
12 Alt db pwr snatch
12 Sit ups
6 Burpee
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Comments

Lawrence Coleman

Lawrence Coleman 2 months ago / Reply

5/17/2019 - WORKOUT 1: 10:47
Notes: 185

Gabriel Alvarez

Gabriel Alvarez 2 months ago / Reply

5/17/2019 - WORKOUT 1: 9:13

Jeffrey Green

Jeffrey Green 2 months ago / Reply

5/17/2019 - WORKOUT 1: 9:09

Cesar Blanco

Cesar Blanco 2 months ago / Reply

5/17/2019 - WORKOUT 1: 10:14
Notes: 185 lb Deadlift 25 lb DB Press

Timothy Hawkins

Timothy Hawkins 2 months ago / Reply

5/17/2019 - WORKOUT 1: 8:15
Notes: 185

Clement Wan

Clement Wan 2 months ago / Reply

5/17/2019 - WORKOUT 1: 11:33

Clement Wan

Clement Wan 2 months ago / Reply

DEADLIFT 3RM: 305 lbs

Debra Smith

Debra Smith 2 months ago / Reply

5/17/2019 - WORKOUT 1: 12:00
Notes: 2 rounds

Debra Smith

Debra Smith 2 months ago / Reply

DEADLIFT 3RM: 160 lbs

Lisa Kurek

Lisa Kurek 2 months ago / Reply

5/17/2019 - WORKOUT 1: 11:32
Notes: 85

Lisa Kurek

Lisa Kurek 2 months ago / Reply

DEADLIFT 3RM: 125 lbs

Heather Reuter

Heather Reuter 2 months ago / Reply

5/17/2019 - WORKOUT 1: 8:36
Notes: 125

Heather Reuter

Heather Reuter 2 months ago / Reply

DEADLIFT 3RM: 200 lbs

liel levy

liel levy 2 months ago / Reply

5/17/2019 - WORKOUT 1: 10:15
Notes: 135

liel levy

liel levy 2 months ago / Reply

DEADLIFT 3RM: 235 lbs

Erik Beltz

Erik Beltz 2 months ago / Reply

DEADLIFT 3RM: 265 lbs

Timothy Hawkins

Timothy Hawkins 2 months ago / Reply

DEADLIFT 3RM: 235 lbs

Erik Beltz

Erik Beltz 2 months ago / Reply

5/17/2019 - WORKOUT 1: 10:30
Notes: 205

Thomas Lindholm

Thomas Lindholm 2 months ago / Reply

5/17/2019 - WORKOUT 1: 12:51
Notes: 275 / 2 abmat

Paul Blacklock

Paul Blacklock 2 months ago / Reply

5/17/2019 - WORKOUT 1: 11:46
Notes: 185

Scott Alomes 2 months ago / Reply

5/17/2019 - WORKOUT 1: 11:00
Notes: 95

Andy Schraegle

Andy Schraegle 2 months ago / Reply

5/17/2019 - WORKOUT 1: 10:53
Notes: 185

seth hasenour

seth hasenour 2 months ago / Reply

5/17/2019 - WORKOUT 1: 10:21
Notes: 185

Andy Schraegle

Andy Schraegle 2 months ago / Reply

DEADLIFT 3RM: 255 lbs

Thomas Lindholm

Thomas Lindholm 2 months ago / Reply

DEADLIFT 3RM: 375 lbs

seth hasenour

seth hasenour 2 months ago / Reply

DEADLIFT 3RM: 285 lbs

Paul Blacklock

Paul Blacklock 2 months ago / Reply

DEADLIFT 3RM: 275 lbs

Scott Alomes 2 months ago / Reply

DEADLIFT 3RM: 135 lbs

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